9 Tips for Healthy Holiday Eating

Balancing Holiday Indulgence With Healthy Habits

The holiday season is a time for family, fun, and yes, lots of delicious food. While it's a wonderful time, it can be difficult to maintain healthy habits. The good news is that you don’t have to choose between enjoying holiday treats and sticking to healthy habits. With a little planning and a few smart strategies, you can enjoy the season while still taking care of your body. Here's how to balance holiday indulgence with healthy habits:

1. Set Realistic Expectations

Before the festivities kick into full gear, set yourself up for success by preparing realistic goals. The holidays are a time to celebrate, which often means food and treats are part of the picture. Rather than expecting to lose weight or stick to a strict diet, focus on maintaining healthy habits and enjoying special foods in moderation. Ask yourself, "How do I want to feel by January 1st?" The answer might be "energized," "content," or "proud of my balance." Keep that in mind as you move through the season.

2. Practice Mindful Eating

Mindful eating is one of the simplest ways to enjoy holiday food without overindulging. Instead of rushing through meals or eating while distracted, savor each bite. Slow down, chew your food thoroughly, and pay attention to how it makes you feel. This can help you recognize when you're full before you overeat. Even if you don’t eat every bite mindfully, it’s a great tool when enjoying something worth savoring.

3. Stay Hydrated

It’s easy to forget to drink water during the busy holiday season, but staying hydrated is key to controlling your appetite and feeling your best. Dehydration can sometimes be mistaken for hunger, so drink plenty of water throughout the day, especially when indulging in rich holiday foods. If you’re sipping water between meals and treats, you’re less likely to reach for extra snacks you don’t need. Plus, extra water helps your body digest all those rich holiday foods more easily.

4. Plan for Nourishing Meals

Holidays can make it difficult to get enough healthy meals—especially when sweets and indulgent foods are everywhere. But starving yourself before a big holiday meal is never the answer. Instead, try to plan. For example, have a nourishing breakfast with protein and veggies, or make a smoothie with spinach, fruit, and protein powder before heading out for a party. Eating nutrient-dense meals earlier in the day makes it less likely that you’ll overdo it when you sit down for a holiday meal.

5. Make Healthier Ingredient Swaps

When cooking or baking for holiday gatherings, consider swapping in healthier ingredients. Try finding nutrient-dense and more nutritious alternatives that are higher in protein and fiber (Check out some of the recipes at the Iowa Weight Loss website). You can also sneak extra veggies into dishes like mashed potatoes or stuffing to boost their nutritional value. Small changes can make your holiday meals both healthier and just as delicious.

6. Use the 1/3 Plate Strategy

One easy way to balance your holiday plate is the "1/3 plate" strategy. Fill one-third of your plate with vegetables, another third with protein (like turkey, ham, or tofu), and the remaining third with your favorite holiday sides like stuffing or mashed potatoes. This strategy helps you balance healthy eating with holiday treats. You can enjoy plenty of nutritious foods while indulging in your favorite dishes. It’s a simple way to ensure you’re fueling your body with good stuff while enjoying some of everything.

7. Stay Active, Even If It’s Just a Walk

The holiday season often means more time with family and friends—but it can also mean less time for your usual workout routine. Staying active doesn’t have to mean hitting the gym. Take a walk after dinner, play a game of tag with the kids, or even dance to your favorite holiday tunes. Exercise doesn’t have to be a structured workout to help burn off those extra calories and boost your mood. Moving your body in fun ways will also help reduce stress, making it easier to stick to healthy habits.

8. Practice Self-Compassion

It’s important to remember that the holidays are about enjoyment and connection, not perfection. Don’t beat yourself up if you overeat at a holiday meal or indulge a bit too much. A holiday treat or two isn’t going to undo your hard work. What matters most is what you do most of the time. If you slip up, focus on getting back on track with your next meal or the next day. Keep the mindset that it’s a "holi-DAY," not a "holi-WEEK" or "holi-MONTH." 

9. Get Support When You Need It

Sometimes, it helps to have a buddy who shares your health goals. Ask a friend or family member to be your accountability partner during the holidays. Whether planning healthier meals together or going for a walk after dinner, having someone to share the journey with makes it easier to stay motivated.

Moderation and Planning are Key

Balancing holiday indulgence with healthy habits is all about moderation, planning, and being kind to yourself. You don’t need to give up the joy of holiday treats, but by practicing mindful eating, staying hydrated, and finding ways to stay active, you can enjoy the season without guilt. Remember, the holidays are about enjoying time with loved ones, creating memories, and feeling your best. With a little planning and a lot of self-compassion, you can make this holiday season one of both celebration and wellness.

Iowa Weight Loss Specialists will help you stay on track with your health goals year-round. With locations in Ames, Belmond, Des Moines, Fort Dodge, and Garner, we're an established weight loss center dedicated to helping you build the healthy habits you need for lasting change. Our services include medical weight loss, behavioral health support, nutritional counseling, and gastric sleeve surgery. Choose Iowa Weight Loss Specialists to start building a healthier you today!